A Solo vacation
Nourishing the whole you - from the inside out.
Welcome to Inside Out!
Together, we’ll explore how what happens within (thoughts, feelings, food, emotions) shapes your outer world, and how the outer world (nutrition, exercise, relationships) reflects back.
Each issue weaves science and soul — wellness practices, reflection, and community — to guide you toward balance and peace.
Each issue offers:
Soul → Reflections to guide you inward
Science → Simple, evidence-based wellness tools
Nourishment → Recipes & supplements for everyday vitality
Community → Ways to gather, grow, and feel supported
Take a moment, curl up, and check out the new newsletter and format and let me know what you think! I can’t wait to hear back from you -
All my best -
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1:1 Coaching Tune-Up Sessions (75 min) - email me for a time slot
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Retreat VIP Immersion : accepting applications
Soul:
A solo vacation
This past week I took a solo vacation — one hotel, one spot, for the entire week. I don’t think I’ve ever done that before. I traded redwoods and trail dirt for ocean waves and beach sand. I still worked, but stepped away from the cooking, cleaning, dogs, and daily responsibilities.
Though I had a good friend nearby, I chose to stay on my own. My days were filled with clients, creative work, reading, reflecting, long walks, and salty air. Instead of trail runs and hill repeats, I walked every day — sometimes solo, sometimes with a friend, sometimes along the beach. Six to nine miles a day, for seven days straight. I’ve never walked that much consecutively, and I loved it. New muscles in my hips, glutes, and feet came alive. I added yoga and some gym work, but the walks were the highlight.
My younger self would have spiraled into guilt — for “missing” a week of training, for letting others handle the chores, or simply for being “selfish.” This time, I embraced it all. I leaned into what was available, reset my nervous system, and connected with a deeper part of myself — the part that could be present, savor the walks, and stop focusing on what I wasn’t doing.
Coming home, I felt a new bounce in my step, running through the hills and redwoods with deep gratitude — for travel, for contrast, for the joy of walking the beach one day and running under redwoods the next. Shaking up my routine gave me fresh perspective on work, relationships, and home life. It even gave my family a new appreciation for what I bring to the house.
We often think we can’t afford the time. The truth? We can’t afford not to. The return on presence and perspective pays back far more than the hours we spend being “busy.” If I could tell my younger self one thing, it would be this: don’t wait. Take time away — even small pockets. Seek spiritual support. Grow in presence, appreciation, and love. Then bring that home to your family.
Time away is good for everyone. With intention, it allows you to return as a better version of yourself — and that energy ripples out, inspiring the people around you.
Reflection for you: What can you do this week to create space for yourself? A change of environment, a pause in routine, or a new way to “get away”?
Reach out, let’s talk.
Science:
VO2 Max & The “Dead Zone”
VO₂ max is all the rage right now — thanks in part to Peter Attia putting it in the spotlight — but it’s hardly new. In my webinar last week, I was reminded how much confusion still exists around what VO₂ max really is and how to use it to create meaningful changes in fitness and body composition.
At its core, VO₂ max measures how much oxygen your body can consume per unit of time to fuel movement. It reflects how efficiently your heart pumps blood, your lungs take in air, and your muscles extract and use oxygen. Training at VO₂ max means working at or above 90% of your maximum heart rate — and yes, it’s uncomfortable.
The general guideline is simple: about 80% of training should be easy, aerobic work, and about 20% should be high-intensity VO₂ max efforts. The problem is, most people miss the mark. The “easy” isn’t easy enough, and the “hard” isn’t hard enough. This leaves the bulk of training in the dead zone — too hard to allow recovery, but not hard enough to stimulate real aerobic or anaerobic adaptations. That’s why so many athletes and active individuals feel stuck despite putting in consistent effort.
The “Dead Zone” Explained
Where it falls: Typically heart rate zone 3 (about 70–80% of max HR).
What it feels like: Harder than an easy, conversational Zone 2 pace, but not challenging enough to deliver VO₂ max or threshold benefits.
Why it matters
Too taxing for recovery → Drains energy without allowing your body to reset.
Not enough stimulus → Fails to drive the adaptations that make you fitter, faster, or stronger.
Breeds stagnation → Leads to plateaus, fatigue, and sometimes overtraining.
Of course, there’s a time and place for training in this range. But for most athletes and active individuals, the bigger opportunity lies in learning to clearly differentiate between true Zone 2 aerobic work and true Zone 5 VO₂ max efforts.
Here’s an example of how to apply the 80/20 rule in a weekly training schedule:
Day 1 – VO₂ max intervals (run) ~60 min
Warm-up: 15 min easy jog + strides
Main set: 6 × 3 min @ 95–100% max effort (zone 5), jog/walk 2–3 min recoveryCool-down: 10 min easy jog or walk
Day 2 – Strength + walk ~75 min
Strength: 45 min (focus on full-body compound lifts, mobility, and stability)
Walk: 30–40 min easy (optional recovery)
Day 3 – Aerobic run ~45–50 min
40–50 min steady run (zone 2)
End with light mobility or core work
Day 4 – Strength + walk ~75 min
Strength: 45 min (different focus than Day 2 — push/pull, glutes, single-leg stability)
Walk: 30 min easy (recovery, preferably outdoors)
Day 5 – VO₂ max intervals (run/walk hybrid) ~45 min
Warm-up: 15 min brisk walk/jog
Main set: 8 × 90 sec uphill run or fast walk @ hard effort (zone 5) with 90 sec walk down recovery
Cool-down: 10 min walk
Day 6 – Long aerobic walk or run ~75–90 min
Walk or run 60–90 min (zone 1–2, relaxed pace)
Stay conversational, enjoy the movement
Day 7 – Recovery walk + mobility ~60 min
30–45 min easy walk
20–30 min yoga, Pilates, or mobility flow
Nourishment
This week’s meal was a hit in our house — bright, zesty, and full of flavor! I paired a Mango-Avocado Salad with Lime Vinaigrette (from NYT Cooking) with my friend Jackie’s Cilantro Lime Jalapeño Chicken and roasted fingerling potatoes. I made extra on purpose — today’s lunch is that same salad topped with leftover chicken, and I couldn’t be happier about it.
Supplement Highlight:
Collagen Complex™ features a unique blend of three patented collagen peptides, clinically shown to support collagen production, bone strength, joint health, skin elasticity, and more.*
Collagen makes up about 30% of the body’s protein and is the primary structural component of connective tissue. Because dietary collagen peptides closely match those in the human body, they effectively support collagen renewal and turnover.*
Easily mix Collagen Complex™ into shakes, smoothies, or other foods and drinks for a convenient way to boost collagen intake.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
5th Annual Women’s Wellness Retreat
The Year of the Feminine.
Civana Wellness Resort & Spa
February 4–8, 2026
*Spots are filling quickly—reserve yours before we close the circle.
Join us for the 5th Annual Women’s Wellness Retreat: The Year of the Feminine.
This is your invitation to explore what feminine energy truly is—and to honor it, nutritionally, emotionally, and sexually.
We’ll reconnect with the female body not as a project to manage, but as something sacred to nourish, trust, and celebrate. Together, we’ll learn to nourish ourselves on every level—with presence, compassion, and curiosity. You’ll awaken your creativity, your sensuality, and your inner power. You’ll remember who you are beneath the roles and responsibilities.
For four transformational days, you’ll be held, guided, and inspired by myself, Bekah Vandenberg, and Colleen Rue in a space designed for deep connection, laughter, and renewal.
If you’re feeling the pull, trust it—your Year of the Feminine begins now.
